Macronutrients and Micronutrients

We divide nutrition into two categories: macronutrients, and micronutrients.

We consume the macros in a large amount. The macros are protein, carbohydrates, and fats.

The micros are those nutritions that the body needs in a smaller amount. The micros are vitamins minerals and water.

The main minerals are calcium, potassium, sodium, iron, and zinc. But it is a long list of chain of molecules the body uses.

The Macro-nutrients

The main roles of the macro-nutrients:

Carbohydrates:

1. Fuel during high-intensity exercise
2. Spares protein (to preserve muscle mass during exercise)
3. Fuel for the Central Nervous System (your brain!)

Protein:

1. Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)
2. Part of cell plasma membranes
3. Involved in metabolic, transport, and hormone systems
4. Makeup enzymes that regulate metabolism
5. Involved in acid/base balance to maintain a neutral environment in our bodies

Fats:

1. Energy reserve
2. Protects vital organs
3. Insulation
4. Transport fat-soluble vitamins

The recommended daily allowance of protein:

A non-active person may need 0.36grams of protein per pound of body weight per day.

A bodybuilder may need 064-0.91 grams of protein per pound of body weight per day.

1 gram of protein provides 4 calories, same for carbohydrate.

Fats recommended allowance:

20-35% of your total daily calories should come from fat.

Choose healthy fats over saturated fats.

1 gram of fat provides 8 calories.

Click for macros calculator

The Micronutrients

The micros include vitamins and minerals. Although we need micronutrients in a small portion, their deficiency leads to critical health problems.

The vitamins are organic compounds (molecules) that are essential for supporting normal physiologic function.

Vitamins   –  Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K and Carotenoids.

Minerals  –  Boron, Calcium, Chloride, Chromium, Cobalt, Copper, Fluoride, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorous, Potassium, Selenium, Sodium and Zinc.

Organic Acids –  Acetic acid, Citric acid, Lactic acid, Malic acid, Choline, and Taurine.

The essential micronutrients cannot be synthesized in the human’s body either at all or nor in sufficient quantities.

In most cases, the usefulness of these micronutrients is increased when consumed from natural sources.

The vitamins and minerals have diverse biochemical functions.

See tables below for the micro-nutrients functions and sources.